In this modern world, we are all familiar with stress-whether it’s tight deadlines, fluctuating environments, demanding work schedules, or balancing personal commitments. That’s why we want to highlight the science behind one of the most talked-about wellness trends: adaptogens.
Adaptogens are plant-based compounds known for their ability to support the body’s response to stress. What does that mean exactly? Let’s break down the science behind these powerful herbs and share how they can help you improve mental, emotional, and physical well-being.
What Are Adaptogens?
Adaptogens are a special class of herbs that help our bodies adapt to stress, whether physical, emotional, or environmental. The term was coined in 1947 by Russian scientist Dr. Nikolai Lazarev and later refined by Dr. Israel Brekhman, who identified three key characteristics of adaptogens:
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They help with a wide range of stressors.
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They bring balance, not overstimulation.
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They’re safe for regular use.
This makes adaptogens different from other botanicals. They don’t only address acute symptoms; they work with the body to build long-term resilience. Used in Ayurveda and Traditional Chinese Medicine (TCM) for centuries, adaptogens are finally getting the scientific attention they deserve.
How Do Adaptogens Work?
Adaptogens influence key physiological systems, including the hypothalamic-pituitary-adrenal (HPA) axis, the sympathetic nervous system, and the cellular stress response.
Here’s what that means in everyday terms:
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Cortisol Regulation: They help regulate cortisol, the body's primary stress hormone, preventing it from spiking too high and leading to burnout. By balancing cortisol levels, they help the body cope with stress more effectively without negative long-term effects.
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Brain Support: Certain adaptogens are great for boosting mood and mental clarity. They help increase the activity of feel-good chemicals like dopamine and serotonin, which can improve focus and emotional well-being.
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Energy Production: They enhance energy by improving mitochondrial function and optimizing ATP production. By supporting the body’s ability to generate energy more efficiently, especially during periods of physical or mental stress, they help to reduce fatigue and increase endurance
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Cellular Recovery: Adaptogens often assist in cellular recovery by supporting the body’s ability to repair and regenerate under stress. They can boost glycogen storage and upregulate heat shock proteins (HSPs), which protect cells from oxidative damage and help promote faster recovery after physical exertion, enhancing resilience and performance.
Boosting Energy with Adaptogens
Adaptogens are powerful plant allies that help the body build resilience to stress and bring balance to the HPA axis. The most popular adaptogens, and ones you’ve likely heard of are Ashwagandha, Rhodiola, Ginseng, and Holy Basil. However there are also lesser known, but well-researched adaptogens such as Eleuthero, Shisandra, Cordyceps, and Reishi mushroom that offer strong benefits as well.
At hey freya we focus on potency and impact, not popularity - so we’ve highlighted adaptogens that stand out for their ability to regulate cortisol and boost mitochondrial function, supporting our energy powerhouses by strengthening their antioxidant defenses.
Ashwagandha: The Calm Energy Builder
Ashwagandha (Withania somnifera) is a grounding adaptogen, traditionally used in Ayurvedic medicine to support energy and reduce stress. It’s known for balancing cortisol levels, our body’s primary stress hormone helping us avoid the dreaded crash-and-burn cycle. Ashwagandha may improve mitochondrial function, enhancing how our cells produce energy. Think of it as a steady, sustainable energy boost rather than a quick spike and drop. Ashwagandha works by lowering elevated cortisol through its influence on the HPA axis, essentially telling the brain to dial down the stress signal and restore equilibrium.
Siberian Ginseng (Eleuthero): The Resilient Warrior
Not to be confused with common ginseng, Eleuthero (Eleutherococcus senticosus) is often called Siberian Ginseng and is not related to ginseng at all - both ginsengs have completely different effects on the body as an adaptogen. Eleuthero is a robust herb for physical and mental endurance. If we’re feeling drained or need a little extra stamina for our busy days, Eleuthero could be our secret weapon. To improve energy metabolism, meaning it helps our body tap into energy reserves more efficiently like switching from a sluggish mode to full-on performance mode. It helps buffer the effects of stress by supporting adrenal gland function, ensuring cortisol is released steadily rather than in overwhelming spikes.
Rhodiola: The Stress-Busting Powerhouse
Rhodiola (Rhodiola rosea) has been used for centuries in traditional medicine to combat fatigue and improve mental clarity. This herb stands out for its ability to enhance physical endurance and resilience to stress. Rhodiola may stimulate ATP production, the key molecule that powers our cells offering a direct boost to mitochondrial energy. Rhodiola fine-tunes the body’s stress response by inhibiting excessive cortisol release, particularly by modulating stress-mediating proteins and enzymes like cortisol-releasing factor (CRF).
How to Use your Adaptogens Safely
Not all adaptogens are created equal, and they work differently for everyone. Here’s what to keep in mind:
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Start small. Give your body time to adjust and see how you feel.
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Quality matters. Look for standardized extracts and third-party testing.
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Know your body. If you are on medication or have underlying conditions, check in with a healthcare provider first.
Why Adaptogens Matter
In today’s world, stress seems to be a constant companion for many of us. It can feel like there’s always something vying for your attention. That’s where adaptogens step in.
These amazing herbs help us stay balanced by regulating hormones, boosting energy, and supporting cognitive function. When juggling multiple roles and demands for attention, adaptogens can truly be a game-changer, helping us stay focused, resilient, and feeling our best. Adaptogens aren’t just about getting through the day, they’re about thriving. By helping our bodies handle stress and supporting our overall wellness, these herbs help us show up as our best selves, day in and day out.
Bottom Line:
Adaptogens aren’t a magic fix, but they are powerful tools for building stress resilience, improving mental clarity, and supporting overall wellness. When paired with good nutrition, movement, and rest, they help us feel more balanced and ready to face whatever life throws at us. Stress is inevitable, but how we handle it can make all the difference. Adaptogens offer a natural, effective way to support our ability to adapt, recover, and thrive. As research continues to grow, we’re excited to see how these ancient herbs can support our modern lives.
